Day 23 of the CFD Burpee Challenge
Warm up: 3 in 3
Air Squat
Jumping Jacks
Med Ball Kick-ups
Strength: 15′ to find 3RM Strict Press
Review: Proper Box Jump technique
WoD: 5 RFT
200m Run a/b) 250m Row c) 150m Row
10 Box Jumps (24”/20”) c) < b 5 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
MOB: Roll Quads, Calves, IT Bands